Intermittent Fasting: Benefits, Risks and a Beginner’s Schedule 2026

Intermittent fasting… What happens to your body when you stop eating for hours? A comprehensive guide to benefits, risks and weight loss.

Al-Wasat Iraqi newspaper – Special health report

Intermittent fasting is no longer just a diet followed by those wanting to lose weight; it has become one of the most debated eating patterns in medical circles, after scientific research began studying the effect of meal timing on blood sugar, insulin, fats and overall health.

But amid the widespread popularity of this approach on social media, important questions have arisen: Does intermittent fasting actually burn belly fat? When does the body start using fat for energy? Is abstaining from food for 16 hours a day better than following a traditional calorie-restricted diet?

In this report, Al-Wasat Iraqi newspaper reviews the main scientific facts related to intermittent fasting, how to apply it, the groups that may benefit, and the cases that require caution, based on recent medical research.

What is intermittent fasting?

Intermittent fasting, known in English as Intermittent Fasting, is an approach to organizing meal timing that relies on dividing the day or week into specific periods for eating and periods for abstaining from calorie intake.

Unlike diets that focus primarily on the type and amount of food, intermittent fasting is concerned with meal timing, although that does not mean calorie amount or food quality are unimportant.

In short, intermittent fasting does not necessarily dictate what you eat, but rather when you eat.

This approach may help some people reduce random snacking, limit late-night eating, and regulate energy intake throughout the day.

What happens to the body during intermittent fasting?

When a person stops eating, the body gradually adapts to the reduced immediate energy coming from meals.

After a number of hours since the last meal, insulin levels typically fall compared with post-meal levels, and the body begins to rely to varying degrees on stored energy, including glycogen and fat.

This shift is known as metabolic switching, and it is one of the aspects researchers study to understand fasting’s effects on metabolism.

However, there is no fixed hour at which the body suddenly begins burning fat; the process varies depending on the composition of the previous meal, physical activity, health status and an individual’s energy stores.

Also, using fat for energy during fasting does not necessarily mean long-term loss of body fat if the person later compensates with a large intake of calories.

Benefits of intermittent fasting according to scientific studies

1. Helping with weight loss

Research indicates that intermittent fasting may help some people lose weight, especially when it leads to a reduction in total daily calorie intake.

The British Medical Journal (BMJ) published in June 2025 a meta-analysis that included 99 randomized clinical trials involving 6,582 adults.

The results showed that intermittent fasting regimens and traditional calorie-reduction diets helped reduce weight compared with unrestricted eating, but most differences between these regimens were limited.

This means intermittent fasting is a possible option for weight loss, but not necessarily superior to all other diets.

2. Improving some blood sugar and insulin markers

Regulating meal timing may help improve some markers related to blood sugar control, particularly in people who are overweight or have metabolic disturbances.

A scientific review published in January 2026 in BMJ Medicine indicated that time-restricted eating was associated with modest improvements in several metabolic markers, including fasting blood glucose and insulin levels.

But these findings do not mean intermittent fasting is a treatment for diabetes or a substitute for prescribed medications.

3. Effect on waist circumference and fat

Some studies have shown reductions in body weight and waist circumference among participants in intermittent fasting programs.

The importance of these findings lies in the fact that increased abdominal fat is associated with multiple metabolic and health risks.

However, intermittent fasting does not target belly fat alone, and there is no reliable dietary method that ensures removal of fat from one specific area and not others.

4. Improving some heart health factors

Intermittent fasting may contribute for some people to improvements in markers such as blood pressure and triglycerides, especially when it is accompanied by weight loss and better food quality.

Nevertheless, evidence remains insufficient to conclude that it reduces heart attacks or long-term mortality related to heart disease.

5. Regulating eating habits

A practical aspect that may make intermittent fasting suitable for some people is that it reduces the hours available for eating and encourages regular meal times.

People who habitually consume large amounts of snacks and sugary drinks late at night may benefit from it.

But this benefit depends on individual behavior and does not occur automatically for everyone.

Which fasting method suits beginners?

There are several approaches to intermittent fasting, differing in the number of fasting hours and the strictness of dietary restrictions.

12/12 method

Involves fasting for 12 hours and eating during the other 12 hours.

Example: abstaining from food from 8:00 p.m. until 8:00 a.m.

It is considered a gradual option suitable for some healthy adults who want to organize their meal times without a drastic lifestyle change.

14/10 method

Relies on fasting for 14 hours, with eating allowed during 10 hours.

Example: eating from 9:00 a.m. until 7:00 p.m.

It can be a transitional step for people accustomed to long daily eating windows.

16/8 method

One of the most popular intermittent fasting systems, it involves abstaining from calories for 16 hours and eating during an 8-hour window.

Example: eating from 10:00 a.m. until 6:00 p.m.

But the popularity of this method does not mean it is the best or most suitable for everyone.

5:2 method

Involves eating normally for five days a week, with a marked reduction in calorie intake on two other days.

It is more restrictive and may not suit some people, especially those with chronic diseases or those taking medications affected by meal timing.

Beginner’s intermittent fasting schedule

A healthy adult, after ensuring the method is appropriate for them, can consider a gradual transition instead of starting immediately with long fasting periods.

Phase

Fasting hours

Eating hours

Start

12 hours

12 hours

After adaptation

13 hours

11 hours

Later phase

14 hours

10 hours

When suitable and tolerated

16 hours

8 hours

Important note: This is a gradual illustrative example and not a mandatory therapeutic program. There is no necessity to reach 16 hours to gain a potential benefit, and progression should stop if abnormal symptoms appear.

What to eat during intermittent fasting? An example from the Iraqi table

A common mistake is the belief that adhering to fasting hours allows eating any amount of food during the eating window.

In reality, meal quality and balance significantly affect outcomes.

Meals can be organized using foods familiar to Iraqi families, for example:

First meal – 10:00 a.m.:

Boiled eggs, a moderate amount of whole wheat bread, cucumber and tomato, with unsweetened milk or yogurt.

Main meal – 2:00 p.m.:

A suitable portion of rice with grilled chicken or fish, and a plate of vegetables or salad.

This can be substituted with a meal containing lentils or beans or other legumes, depending on nutritional needs.

Light snack – before 6:00 p.m.:

A piece of fruit with a moderate amount of unsalted nuts, or plain yogurt.

Appropriate portion sizes vary by age, weight, physical activity and health status, so this example is not a one-size-fits-all diet.

What drinks are allowed during intermittent fasting?

In intermittent fasting systems that require abstaining from calories, you can usually drink:

• Water.
• Tea without sugar or milk.
• Black coffee without sugar or calorie-containing additives.
• Some unsweetened herbal drinks.

Juices, sugar-sweetened soft drinks, tea with added sugar and milk, and high-calorie beverages are not considered part of a calorie-free fasting period.

Dates and honey also contain calories, so they should be consumed during the eating window, not during the fasting period.

It is important not to confuse common intermittent fasting, which allows drinking water, with dry fasting that forbids liquids and may increase the risk of dehydration.

Does intermittent fasting reduce weight within a month?

This is one of the most asked questions about intermittent fasting, but there is no fixed numerical answer that applies to everyone.

Some people may notice weight loss in the first weeks, while others may not experience significant change.

Results depend on multiple factors, chiefly total calories, starting weight, daily activity, sleep quality and health status.

Part of the early drop on the scale may be related to changes in water and glycogen stores, and not all of it is true fat loss.

Therefore, widespread promises about losing a specific number of kilograms within a week or a month are not guaranteed for everyone.

Is it better to fast in the morning or evening?

Researchers have increasingly asked whether meal timing affects intermittent fasting results even when fasting hours are similar.

A scientific analysis published in 2026 that included 41 randomized trials with 2,287 participants showed that eating earlier in the day produced some better outcomes compared with delaying the eating window, including small differences in weight and some insulin markers.

But that does not mean there is a single ideal schedule for everyone.

Work patterns, sleep and family commitments vary, making sustainability and suitability important factors when choosing a method.

Does intermittent fasting activate cellular autophagy?

The term autophagy refers to a natural process in which cells break down and recycle some of their components.

Laboratory and animal studies indicate a relationship between nutrient deprivation and regulation of this process.

In 2025, The Journal of Physiology published an exploratory study that found encouraging indicators regarding the effect of one intermittent fasting regimen on autophagy activity in humans.

But human evidence is still limited, and there is no sufficient scientific basis to say that this process specifically begins after 16 hours or that it guarantees protection against aging and disease.

Harms and side effects of intermittent fasting

Despite potential benefits, intermittent fasting can cause some symptoms, especially in early stages or when food intake is overly restricted.

The most prominent include intense hunger, headache, dizziness, fatigue, irritability, difficulty concentrating, and constipation.

Some people may have difficulty meeting their nutritional needs if the eating window becomes too short.

Excessive fasting or following an unbalanced diet can also lead to loss of some muscle mass, especially when protein and energy intake are inadequate.

Fainting, confusion or symptoms of low blood sugar require appropriate medical care, and fasting should not be continued despite such symptoms.

Who should avoid intermittent fasting or consult a doctor first?

This approach is not suitable for everyone. The main groups who should avoid it or seek medical evaluation first include:

• Pregnant and breastfeeding women.
• Children and adolescents.
• People with eating disorders or a history of them.
• Those who are underweight or malnourished.
• People with diabetes, especially those using insulin or medications that can cause low blood sugar.
• Elderly people who are frail or at risk of losing muscle mass.
• People with chronic diseases that may be affected by dietary habits and medication timing.

Medication doses or timing should not be changed to accommodate intermittent fasting without consulting a physician.

Common mistakes that may prevent success with intermittent fasting

Common mistakes made by some beginners include:

Overeating after the fast ends: which may lead to consuming calories equal to or exceeding what the body needs.

Eating lots of sweets and sugary drinks: meal timing does not eliminate the nutritional impact of sugar and calories.

Starting with very long fasts abruptly: which can make adherence more difficult.

Neglecting sleep and physical activity: because weight management and overall health are affected by multiple factors, not by eating schedule alone.

Relying only on the scale: while it can also be useful to track eating habits, waist circumference and overall health.

Frequently asked questions about intermittent fasting

Does intermittent fasting burn belly fat?

It may help reduce body fat and waist circumference when it achieves an appropriate calorie deficit, but it does not selectively target belly fat alone.

Is drinking coffee allowed during intermittent fasting?

Unsweetened black coffee typically contains negligible calories and is accepted in many intermittent fasting systems. Adding sugar or milk adds calories.

Can you exercise during intermittent fasting?

Some healthy adults can perform physical activity while following it, but exercise intensity, timing and the need for fluids and food vary by individual. It is advised to avoid strenuous exercise if feeling dizzy or weak.

Is intermittent fasting better than calorie reduction?

Current evidence does not prove it is generally superior to traditional calorie-restricted diets. The best choice may be the approach a person can adhere to safely.

Must you follow the 16/8 system every day?

Not necessarily. Suitability and frequency depend on health status and the ability to adhere, and there is no rule forcing everyone to fast 16 hours daily.

Does intermittent fasting slow aging and lengthen life?

Research is exploring these possibilities, but it has not yet been proven that intermittent fasting extends human lifespan or definitively prevents aging.

Conclusion: Is intermittent fasting worth trying?

Recent studies show intermittent fasting may be a useful way to structure meals, aid weight loss and improve some health markers in certain groups.

But the scientific results also confirm this approach is not a magic cure for obesity or diabetes, and there is insufficient evidence of long-term benefits for all groups.

True success is not measured by hours of hunger, but by a person’s ability to follow a balanced eating pattern that meets their body’s needs and fits their health and daily life.

Al-Wasat Iraqi newspaper concludes that intermittent fasting may be a suitable option for some people, but moderation, food quality and medical evaluation when needed remain more important than strict adherence to a specific number of fasting hours.

Scientific references: British Medical Journal BMJ (2025), BMJ Medicine (2026), U.S. National Institutes of Health (NIH), National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), and the Mayo Clinic Foundation.

Medical disclaimer: This report is for health education purposes and does not replace medical consultation or an individualized nutrition plan.